11.14.19

14
Nov

11.14.19

Announcements

Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

15 PVC Pass Throughs

10 PVC OHSQ

10 PVC OH Lunges

10 Up/Dn Dogs

20 Shoulder Taps

10 Spiderman Lunges

10 Prisoner Squats

Barbell

5 Snatch Grip DL

5 Snatch Pulls

5 Snatch High Pulls

5 Power Snatch

5 OH Lunge

Coaching

5 Minutes Hang Power Snatch Cycle practice

15 minutes

Build to a heavy quad

Hang Power Snatch (4-4-4-4-4-4-*4)

Metcon

Metcon (Time)

3 Rounds For Time

20 Overhead lunges 95/65

20 T2B

20 Wall Balls